I-Pantothenic acid ne-biotin

I-Pantothenic acid (B5) ne-biotin (B7) izinhlobo zamavithamini B. Ziyakwazi ukuncibilika emanzini, okusho ukuthi umzimba awukwazi ukuzigcina. Uma umzimba ungakwazi ukusebenzisa lonke uvithamini, inani elengeziwe lishiya umzimba ngomchamo.Umzimba ugcina inqolobane encane yalawa mavithamini. Kufanele zithathwe njalo ukugcina indawo ebekiwe.

I-Pantothenic acid ne-biotin ziyadingeka ekukhuleni. Zisiza ukuthi umzimba wehle futhi usebenzise ukudla. Lokhu kubizwa ngokuthi yi-metabolism. Zombili ziyadingeka ekwenzeni ama-acid okunamafutha.

I-Pantothenic acid nayo ibamba iqhaza ekukhiqizeni ama-hormone ne-cholesterol. Iphinde isetshenziselwe ukuguqulwa kwepyruvate.

Cishe konke ukudla okutshalwe ezitshalweni nasezilwaneni kuqukethe i-pantothenic acid ngamanani ahlukahlukene, noma ukwenziwa kokudla kungadala ukulahleka okukhulu.

I-Pantothenic acid itholakala ekudleni okuyimithombo enhle yamavithamini B, kufaka phakathi okulandelayo:

• Amaprotheni ezilwane
• Ukwatapheya
• I-Broccoli, i-kale, neminye imifino emndenini weklabishi
• Amaqanda
• Ubhontshisi kanye nodali
• Ubisi
• Amakhowe
• Inyama yomzimba
• Izinkukhu
• Emhlophe namazambane
• Amabele okusanhlamvu okuphelele
• Imvubelo

I-Biotin itholakala ekudleni okuyimithombo emihle yamavithamini B, kufaka phakathi:

• Okusanhlamvu
• Ushokoledi
• Isikhuphasha seqanda
• Imidumba
• Ubisi
• Amantongomane
• Inyama yomzimba (isibindi, izinso)
• Inyama yengulube
• Imvubelo

Ukuntuleka kwe-pantothenic acid akuvamile, kepha kungadala umuzwa wokushosholoza ezinyaweni (paresthesia). Ukuntuleka kwe-biotin kungaholela ebuhlungwini bemisipha, i-dermatitis, noma i-glossitis (ukuvuvukala kolimi). Izimpawu zokushoda kwe-biotin zifaka ukuqubuka kwesikhumba, ukulahleka kwezinwele, kanye nezipikili ezinyinyithekayo.

Imithamo emikhulu ye-pantothenic acid ayizibangeli izimpawu, ngaphandle kohudo (mhlawumbe). Azikho izimpawu ezinobuthi ezivela ku-biotin.

UKUFAKA IZIKHOMBISI

Izincomo ze-pantothenic acid ne-biotin, kanye nezinye izakhamzimba, zinikezwa ku-Dietary Reference Intakes (ama-DRIs) akhiwe yiFood and Nutrition Board e-Institute of Medicine. I-DRI yigama lesethi yezithenjwa ezisetshenziswayo ukuhlela nokuhlola ukutholwa komsoco kwabantu abaphilile. Lawa magugu, ahluka ngokweminyaka nobulili, afaka:

• Isibonelelo Esinconyiwe Sezokudla (RDA): isilinganiso sezinga lokudla nsuku zonke esanele ukuhlangabezana nezidingo zomsoco cishe wabo bonke (97% kuya ku-98%) abantu abaphilile.
• Ukudla okwanele (AI): esungulwe lapho bungekho ubufakazi obanele bokusungula i-RDA. Isethwe ezingeni okucatshangwa ukuthi liqinisekisa ukondleka okwanele.

Ukufakwa Kwezithenjwa Zokudla kwe-pantothenic acid:

• Ubudala izinyanga ezingu-0 kuye kwezingu-6: 1.7 * milligrams ngosuku (mg / ngosuku)
• Ubudala izinyanga ezingu-7 kuya kwezingu-12: 1.8 * mg / ngosuku
• Ubudala 1 kuya eminyakeni engu-3: 2 * mg / ngosuku
• Ubudala beminyaka engu-4 kuya kwengu-8: 3 * mg / ngosuku
• Ubudala beminyaka eyi-9 kuya kwengu-13: 4 * mg / ngosuku
• Ubudala 14 nangaphezulu: 5 * mg / ngosuku
• 6 mg / ngosuku ngesikhathi sokukhulelwa
• Ukuhlunga: 7 mg / ngosuku

Ukudla okwanele (AI)

Ukufakwa Kwezithenjwa Zezokudla ze-biotin:

• Ubudala izinyanga ezingu-0 kuye kwezingu-6: ama-5 * ama-micrograms ngosuku (mcg / ngosuku)
• Ubudala izinyanga ezingu-7 kuya kwezingu-12: 6 * mcg / ngosuku
• Ubudala 1 kuya eminyakeni engu-3: 8 * mcg / ngosuku
• Ubudala beminyaka engu-4 kuya kwengu-8: 12 * mcg / ngosuku
• Ubudala beminyaka eyi-9 kuya kwengu-13: 20 * mcg / ngosuku
• Ubudala beminyaka eyi-14 kuya kwengu-18: 25 * mcg / ngosuku
• 19 nangaphezulu: 30 * mcg / usuku (kufaka phakathi abesifazane abakhulelwe)
• Abesifazane abasebenza ngokudla: 35 * mcg / ngosuku

Ukudla okwanele (AI)

Indlela engcono yokuthola imfuneko yansuku zonke yamavithamini abalulekile ukudla ukudla okulinganiselayo okuqukethe izinhlobo ezahlukene zokudla.

Izincomo ezithile zincike ebudaleni, ocansini, nakwezinye izinto (njengokukhulelwa). Abesifazane abakhulelwe noma abancelisayo badinga amanani aphezulu. Buza umhlinzeki wakho wezokunakekelwa kwempilo ukuthi yiliphi inani elikulungele kakhulu.

I-pantothenic acid; I-Pantethine; Uvithamini B5; Uvithamini B7

UMason JB. Amavithamini, umkhondo wamaminerali, namanye ama-micronutrients. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-25. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 218.

USalwen MJ. Amavithamini nezinto ezilandelwayo. Ku: McPherson RA, Pincus MR, abahleli. UHenry’s Clinical Diagnosis and Management by Laboratory Methods. Umhla ka-23. ISt Louis, MO: Elsevier; 2017: isahluko 26.